CrossFit Dog Fight will open at 8:30AM for all athletes to sign Waivers and Liability forms, get a good warm-up on your own, and sign up for your heats.
MOVEMENT STANDARDS!
-This will be a “Waterfall” style WOD
-Stations will be marked for each movement
-Heats will be released every 5 minutes… 3 men and 3 women with the first heat being released at 9:00AM.
One Group of Fitness – M/F
Two Groups of Rx – 2M/2F
If it should rain, we will postpone the event until Monday (Labor Day).
Becky WOD Rx
For Time complete:
800 meter run
30 squat snatches 95/65 pounds
400 -meter run
30 hang cleans 95/65 pounds
200-meter run
30 back squats 95/65 pounds
400-meter run
30 push ups
800-meter run
30 pull ups
Becky WOD Fitness :
400m run
30 power snatches 75/45
200m run
30 hang power cleans 75/45
200m run
30 back squats 75/45
200m run
30 push ups (from knees if needed)
400m run
30 ring rows
